Categories: Chicken
Ingredients
- 1 lb. boneless, skinless, visible fat removed chicken breasts, cut into 1’’ strips (or chicken tenderloins)
- 1/3 cup whole-wheat flour
- 1/2 tsp. black pepper
- 1/3 cup milk (skim)
- 2 Tbsp. low-fat, low-sodium, grated parmesan cheese
- 1/3 cup quick-cooking oats
- 1 tsp. garlic or onion powder
- 1 lb. fresh green beans, washed, stems discarded
- 1/2 cup water
- 1 tsp. minced garlic, from jar
- 1/4 tsp. black pepper
Directions
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eheat oven to 375.
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Spray a baking sheet with cooking spray.
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On a plate or shallow dish, combine flour and pepper.
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Pour milk into a second shallow dish.
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In another shallow dish, combine parmesan, oats, garlic/onion powder and paprika/parsley (optional: pulse oat mixture in food processor for 20 second for a finer ?breading?).
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One at a time, dip chicken strips into flour and turn to coat. Then dip in milk, and then oat mixture, turning until well coated.
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Place coated strips on to prepared baking sheet.
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Once all strips are on the baking sheet give a light spray with cooking spray.
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Bake for 20 minutes until golden-brown and cooked through. (Optional: If you prefer darker brown ?crisply? tenders, turn on the oven?s broiler for the last 2 minutes but keep an eye on the tenders so they don?t burn!)
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To prepare beans: In a 2-quart microwave-safe dish, place beans, water, garlic and pepper.
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Cover and microwave on high until beans are crisp-tender (6-8 minutes).
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Drain excess liquid.